We're playing "Smash or Pass", bb!! 

Join me for a super low stakes episode where I practice being decisive (#PersonalDevelopment) by evaluating fitness- and non-fitness topics alike: sleep trackers, voice notes, stringer tanks, calorie tracking, read receipts, traveling in groups, and probably the juiciest segment of the episode... body positivity vs body neutrality.

xo

Be #AthleticButDefinitelyAPartyGirl

Key Topics:
smash or pass, body neutrality, body positivity, body image, cognitive defusion, notice and name, sleep trackers, fitness trackers, calorie tracking, voice notes, read receipts, protein cereal, stringer tanks, travel days, rest days, decision making, fitness hot takes

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

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Grad School Barbie (GSB) is wrapping her first month of grad school!!! 

So we’re starting a new monthly series where I riff on whatever concept felt most alive for me over the past month of school... because the riffing helps me learn this shit better (#reps), while also giving you some practical performance psych concepts that you can apply to your health & performance journey. Win-win.

This month, the topic is… *drum roll please*

Motivation (plus, what actually makes life meaningful).

We talk about what intrinsic motivation is, how to cultivate more of it, why I really don’t love the phrase “discipline over motivation” (crucify me, I'll be fine), and why I believe that health is inherently political (*gasp*).

Come have a drink with GSB. It’s fun, I promise :)

Be #AthleticButDefinitelyAPartyGirl

P.S. The quote towards the end ("Hope is a practice") is by Mariame Kaba. #citeyoursources

Key Topics: self-determination theory, intrinsic motivation, extrinsic motivation, autonomy competence relatedness, The Upside of Stress, Kelly McGonigal, psychology, sport psychology, performance psychology, sport and performance psychology, stress mindset, discipline vs motivation, behavior change, interoception, nutrition skills, social determinants of health, team culture, Mariame Kaba, meaningful life

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

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Instagram: @timlandicho

Having really good systems in place is one of those essential things in your health & fitness that allows you to stay on track with your goals while also giving you your life back. It’s what allows for both structure & flexibility to co-exist so that when life bends, you don’t break.

Today I’m covering three qualities of really great systems: they meet you where you’re at & match your actual capacity, they have enough buffer room to absorb unpredictability, and they iterate over time.

I walk you through what each of those looks like in practice with plenty of examples in the realms of training, nutrition, and creativity.

Let’s sexify those systems, bb.

Be #AthleticButDefinitelyAPartyGirl 

Episodes Mentioned: 

• Borrowing Confidence for Your Health & Fitness Journey (Why Self-Efficacy is Task-Specific
• Perfectionism Got Me Again (& How I’m Moving Through It)

Key Topics: systems thinking, Thinking in Systems, Donella Meadows, Atomic Habits, James Clear, workout consistency, minimum effective dose training, full body split vs bodybuilding split, training volume distribution, 10 minute workouts, habit formation, all-or-nothing thinking, adherence rate, capacity management, food journaling, sustainable fitness

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

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Instagram: @timlandicho

Slumber party!!!!!!

I’m wrapping my second week of grad school, I’ve set up a bonfire inside of my bedroom, and we have to discuss some very important agenda items today.

Don’t be boring.

Press play.

Or else…

xo

Related Episodes:

• From Government Property To Fully Sovereign: Timothy August on Armor, the Body, and What Freedom Actually Costs

Key Topics:

gay men and gym culture,, grad school life, sport and performance psychology, sports psychology, mindfulness practice, notice and name, flow state, present moment awareness, gay identity, coming out journey, queer self-expression, straight passing, gaydar, gym culture, dating and attraction, personal style, gay men in fitness, San Diego, Bay Area life, silly goose energy, self-awareness, environmental design for state change, casual gay podcast, hot girl podcast

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

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Today we’re talking about a concept that’s crucial in shaping the level of effort & persistence that you bring to your goals: 

Self-efficacy.

We talk about what it is, but we also talk about how your level of self-efficacy can vary based on the specific area of your life: professional, recreational, relational, etc. 

Most importantly, we talk about how to start cultivating a greater sense of self-efficacy in your health & fitness journey by “borrowing” some confidence from another area of your life that you’re crushing.

Let’s get it, bb.

Be #AthleticButDefinitelyAPartyGirl

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

When we talk about sustainable, long-term behavior change, what we're actually talking about is something much deeper & more fundamental: identity change.

I'm in my final week of my NYC apartment's lease, and the mid-move chaos is a perfect tangible representation of what it feels like to be smack dab in the middle of the identity change process: kiiinda disorienting.

We go deep on this one, touching on the following topics (baked into some personal storytelling) and how they relate to stepping into a more expanded version of yourself:

Systems thinking, self-organization, neuroplasticity, and self-perception.

If you're looking for an episode that represents the essence of this whole podcast, this one is it.

Be #AthleticButDefinitelyAPartyGirl

Related Episodes:

•  Perfectionism Got Me Again (& How I'm Moving Through It)

Key Topics: identity change, identity upgrade, sustainable behavior change, self-perception, self-concept, systems thinking, self-organization, spontaneous self-organization, neuroplasticity, neural pathways, nervous system regulation, organizing principle, executive function, personal transformation, life transitions,  cross-country move, fitness and identity, performance psychology, personal development, the messy middle, becoming who you're becoming

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

I've talked about programming, training execution, nutrition, mindfulness, and mindset on this podcast... but I've never made a dedicated episode about sleep. Which is wild, because sleep is arguably the foundation of all of it.

I'm not giving you the supplement stack. I'm not lecturing you about blackout curtains or room temperature (those matter, but you can Google them). Today I'm sharing the two stupidly simple practices actually helping me sleep during what feels like one of the more chaotic stretches of my life.

Both are accessible AF. Both are free. Both work by training a skill I don't hear enough people talk about: downregulation.

We also walk through how to know when you're actually breaking free from a counterproductive pattern.

Go get some shuteye, bb <3

Be #AthleticButDefinitelyAPartyGirl

Related Episodes:

• Perfectionism Got Me Again (& How I'm Moving Through It)

Key Topics: sleep tips, sleep hygiene, nervous system regulation, down regulation, overstimulation, phone use before bed, grayscale mode iPhone, digital minimalism, habit stacking, mindful moments, present moment awareness, adaptive routines, sleep during life transitions, sustainable wellness habits, growth mindset, fixed mindset, circadian rhythm, performance psychology

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

I'm back on my solo date bullshit — and today I'm yapping about it :)

If you've ever felt weird about eating alone in public, sitting at a bar solo, or taking yourself out on a Friday, this one's for you. I recap two recent solo dates (one in San Diego, one in New York) and share the one thing I use to anchor myself so that the social anxiety gremlins don't take the wheel.

We get into the attention spotlight — how what you focus on shapes what you can perceive, which quite literally shapes your experience of reality — and why redirecting your attention from "How am I being seen?" to "What am I actually enjoying?" changes the whole experience.

Be #AthleticButDefinitelyAPartyGirl

Related Episodes:

The Sex & Sunshine Era: San Diego Recap + Big Life Update

Key Topics:

solo dates, solo dining, social anxiety, dining alone in public, self-dating, mindfulness practice, present moment awareness, attention and perception, focal point practice, sensory presence, whimsy, delight as a practice, self-love, quality time with yourself, self-relationship, dating yourself, hot girl solo activities, New York solo date, San Diego solo date

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

I'm back — and this one's a little therapeutic for me and hopefully useful for you.

The past six weeks have been a lot, and somewhere in the middle of all the big life transitions, I noticed myself slipping back into perfectionism around creativity, specifically with podcasting — waiting for life to "settle down" before pressing record, letting ideas build up while nothing got published. Which is the exact same pattern I've watched clients fall into with their fitness over the past decade.

So today I share the three things helping me get back in motion without punishing myself. Apply these to any arena — fitness, creativity, or any other domain where perfectionism has you frozen.

Be #AthleticButDefinitelyAPartyGirl

Episodes Mentioned:

My 3 Biggest Health & Fitness Lessons From the Past Year
Guest Episode: Timothy August

Key Topics: perfectionism, all or nothing thinking, restarting fitness routine, self-compassion, self-criticism, behavior change psychology, sustainable habits, motivation and consistency, performance psychology, shrinking the action, meeting yourself where you are, life transitions and fitness, capitalism and productivity, creative process, hustle culture, feelings vs values, values-based living

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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Timothy August spent nearly two decades as what he calls "government property" — West Point, combat in Afghanistan, seven years at Google — before facing the question nobody prepares you for: who am I when no institution is telling me?

In this episode, we talk psychological armor and what it actually costs you, the difference between a body used as an instrument and a body that's actually inhabited, and why reclaiming sovereignty starts not in your head but in your nervous system. We also follow the thread all the way to its logical conclusion — on the dance floor at 2am, in a queer Black body that finally got to just exist.

This one is for anyone who has ever performed their way through life and wondered what it would feel like to actually live it.

Be #AthleticButDefinitelyAPartyGirl

More about Tim:

• Substack
• Email

Key Topics: psychological armor, somatic reclamation, body sovereignty, military to civilian transition,  identity after military service, identity after institutional life, institutional departure, queer Black identity, West Point military experience, life after corporate America, nervous system and identity, instrumentalized body, reclaiming yourself after burnout, nervous system regulation, creativity, existential vertigo, creative writing and physical practice

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho